Magnesium rich foods
This isn’t quite a recipe but more of a reminder to eat magnesium rich foods when your cycles hijack your progress.
Magnesium plays a crucial role in supporting women's health during their menstrual cycles. Throughout the cycle, fluctuations in hormone levels can lead to symptoms such as cramps, bloating, mood swings, fatigue, and headaches. Magnesium helps address many of these issues due to its involvement in muscle relaxation, nerve function, and mood regulation.
Benefits of Magnesium During Menstrual Cycles
1. Reduces Menstrual Cramps: Magnesium helps relax smooth muscle tissue, including the uterus. This relaxation can reduce the intensity and duration of menstrual cramps.
2. Eases Mood Swings: Magnesium influences neurotransmitters related to mood, such as serotonin. Adequate magnesium intake can help reduce symptoms of irritability and anxiety often experienced during PMS.
3. Decreases Bloating: Magnesium helps regulate fluid balance in the body. This effect may reduce the water retention and bloating commonly associated with the menstrual cycle.
4. Improves Sleep Quality: Some women experience insomnia or disturbed sleep around their period. Magnesium promotes relaxation and supports better sleep quality.
5. Alleviates Headaches: Magnesium deficiency has been linked to menstrual migraines. Supplementing with magnesium may help reduce the frequency and severity of headaches.
Recommended Dosage and Sources
For women experiencing menstrual symptoms, a daily magnesium intake of 310-320 mg is generally recommended, though some may benefit from slightly higher doses during their cycle. Magnesium can be naturally sourced from foods such as:
Leafy green vegetables (spinach, kale)
Nuts and seeds (almonds, pumpkin seeds)
Whole grains (brown rice, quinoa)
Legumes (black beans, lentils)
Fish (mackerel, salmon)
Magnesium supplements are also an option but should be taken under medical supervision to avoid excessive intake and potential side effects like diarrhea.
When to Consult a Healthcare Provider
If menstrual symptoms are severe or magnesium supplementation doesn’t provide relief, it is important to consult a healthcare professional. They can check for underlying conditions and ensure proper dosage and form of magnesium.
In summary, magnesium is a beneficial mineral for women during their menstrual cycles, potentially easing cramps, mood swings, bloating, and other discomforts. Incorporating magnesium-rich foods or supplements can be a supportive strategy for managing cycle-related symptoms effectively.
